chippewa valley schools life of an athlete nutrition

CHIPPEWA VALLEY SCHOOLSLIFE OF AN ATHLETE

Nutrition

CARBS

Protein Fat

2/31/3

What you put on your plate…

2/3 of diet must come from carbs

1/3 from protein and fatConsumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters1,2,3

Joseph W Hartman, Jason E Tang, Sarah B Wilkinson, Mark A Tarnopolsky, Randa L Lawrence, Amy V Fullerton and Stuart M Phillips

What should we drink while we are training/competing and after…?

Training tip #2DURING TRAINING

When you train you should drink sport drinks mixed with equal amounts of

water…AFTER TRAINING

When you finish training you should immediately drink 16-20 ounces of

full concentration sport drink or high fructose

drink

Glycogen sparing effect

Cortisol suppression

Maintains blood sugar levels

Muscle force and power

<Delays fatigue

> Mental concentration

< perception of effort

Fuel uptake and use

endurance capacity

Elevates blood sugar

Initiates insulin release

Insulin increases your muscles

ability to store glycogen in

muscles

Precedes fuels

Recovery NUTRITION

POST TRAINING NUTRITIONAL RECOVERY

MAY BE THE MOST CRITICAL FACTOR IN TRAINING EFFECT

TIMING

• When you take it in to your body just as important as what you take in to your body…

Before and after training or competing

IMMEDIATE

Sweet Drink 4-6 oz. Protein In 12-16 oz

Carbs In 75gMeal within one hour (Dinner)

Energy Drinks

Why athletes should not use them?

IT ALL BEGINS HERE

Don’t mess with it.

ATHLETE

There is no way to

make up for the

deficits of lost sleep

Sleep deficits

may take as much as one year to make up…

Just like your body , your brain needs time to reboot or rest or recharge

What will work better, a totally rested brain and CNS or an exhausted brain and CNS jacked up on stimulants?

The CNS can only be at maximal intensive level for physical activity and function for 2-3 hours

during a 24 hour period

Over stimulation of the Central Nervous System eventually results in chronic fatigue and breakdown.

Remember all muscle function is dependent on signals sent from the CNS and brain

14 HOURS 2-3 HOURSMENTAL PHYSICAL

Your choice for optimal performance begins with being

rested, so you can be at your best. Anything else isn’t even close…